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The Ultimate Vegan Ketogenic Diet Food List for Quicker Results

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vegan ketogenic diet food list image

A Ketogenic diet is a high fat, low carb diet that is intended to switch your body from relying on carbs for energy, to processing more fats instead. This diet is scientifically proven to have many health benefits. But how do you take advantage of these benefits when you are a strict vegan? Vegan ketogenic diet is the vegan version of the ketogenic diet. In this article, we will take an in-depth look at the vegan ketogenic diet food list, and answer some of the most commonly asked questions.

Why the Vegan Ketogenic Diet?

The scientific basis of the vegan ketogenic diet is that, by eating less of carbs and more of fats, your body burns ketones for fuel.

Whereas the vegan diet is a healthy and ethical diet that seeks to alleviate animal suffering, its health benefits are no different from other healthy non-vegan food. On the other hand, the vegan ketogenic diet promotes healthy brain functioning, suppresses inflammation, heightens your energy levels, and revamps your body composition.

The vegan ketogenic diet alleviates animal cruelty while assisting persons with epilepsy, Polycystic Ovary Syndrome, migraines, Alzheimer’s disease, chronic inflammation, type 2 diabetes, Parkinson’s disease, high blood sugar levels, type 1 diabetes, fatty liver disease, and obesity, in managing these conditions.

The vegan ketogenic diet is appropriate for vegans managing the above conditions or anyone who seeks a low carb diet without animal products.

The Vegan Ketogenic Diet Food checklist

Below is a guide I use when creating my vegan ketogenic diet food list. You can also apply the same principles to create a list that is appropriate for you too.

  • There shouldn’t be traces of animal products in your food list.

These include meat and dairy products including gelatin and casein, poultry products including eggs, or fish products including fish oil supplements.

  • Concentrate more on consuming vegetables.

Your choice of vegetables should rank low in the glycemic index. A low rank in the Glycemic index indicates lower carb content.

Most leafy greens and ground vegetables have a low glycemic index ranking.

  • The calorie source of your diet should comprise 25% plant-based proteins, 70% plant-based fats and 5% from plant-based carbohydrates.
  • Your total daily carbohydrates intake should not exceed 35 grams.
  • Include supplements in your diet for the minerals lacking in the above food list to achieve a balanced diet.

The Vegan Ketogenic Diet Food List

Are you still not sure how to observe the above guideline? Below is a list of vegan food items to include and those to avoid or minimize in your vegan ketogenic diet.

Vegan “meats” & High Fat “dairy”

Include tofu, Seitan, Lupini beans, Tempeh, coconut cream, and unsweetened coconut-based yogurt. However, minimize your intake of Dairy-free cheese.

vegan tofu ricotta image

Nuts and Nut Butter

Brazil nuts, macadamia nuts, Hazelnuts, pecans, walnuts, almond butter, hazelnut butter, coconut butter, macadamia nut butter, peanut butter, and pecan butter are all excellent addition. However, you should limit your intake of almonds, pine nuts, and peanuts.

Seeds and Seed Butter

Chia, Sunflower, Pumpkin, Hemp, sunflower seed butter, and tahini walnut butter.

vegan pumpkin spice smoothie image

Fats and Oils

Almond oil, coconut oil, cocoa butter, avocado oil, hazelnut oil, flaxseed oil, olive oil, and macadamia nut oil.

Low-Carb Sweeteners

You probably use these sweeteners. Stevia, Monk fruit, and Erythritol are highly recommended.

Fruits

Include lemons and Limes, Avocados, Raspberries, Coconuts, Olives, Jackfruit (green, canned in brine), Watermelon, Strawberries, and Cranberries. But, eat less of blueberries.

Avocado lemon and basil image

 

Vegetables

Artichoke hearts, Dulse, Fennel, Dandelion greens, Celery, Arugula, Zucchini, Cauliflower, Asparagus, Cucumbers, Fiddleheads, Chard, Spinach, Kohlrabi, Mushrooms, Collards, Bell peppers, Eggplant, Garlic, Bok choy, Bladderwrack, Broccoli, Cabbage, Kelp, Endive, and Daikon radish. Limit kale, Beets, Celeriac, Tomatoes, Brussels sprout, Carrots, and jicama intake.

Condiment and Sauces

Use vinegar, Hot sauce, Vinegar, Tamari Sauce, Mustard, Salsa, and Chili sauce. Limit your Hummus intake.

Other Ingredients

Nutritional yeast, Nori sheets, Dark chocolate, Herbs and spices, Glucomannan powder, Baking powder, Roasted seaweed, Coconut flour, Psyllium Husk, Kelp flakes, Hearts of palm, Shirataki noodles, Baking soda, Edamame, Coconut milk, Vanilla extract, Kelp noodles, Baking soda, and Hearts of palm. Summer Squash, Radishes, Rhubarb, Zucchini, Onion, Spinach, Okra, Turnips, Swiss chard, Mushrooms, Shallots, and Mustard greens. Minimize Winter Squash and Rutabaga in your diet.

Dark chocolate image

Others Vegan Food ingredients that work well with vegan ketogenic diet include Sauerkraut, Artichoke hearts, Micro-greens, Almond flour, All Sprouts, Pickles, and Apple cider vinegar.

The Foods to Avoid on a Vegan Ketogenic Diet

Avoid the following:

  • All animal products
  • High-carb nuts (cashews, pistachios, and chestnuts)
  • All Sugars (corn syrup, maple syrup, agave, honey, refined sugar, and cane)
  • Wheat, rice, corn, and pasta
  • Lentils, black beans, and peas
  • Trans-fats, gelatin, and any other refined vegetable oil
  • Starchy tubers (potatoes and yams)
  • High-carb fruits (oranges, bananas, and apples)

Alternative Way to the Vegan Ketogenic Diet Food List

If you are already on a non-vegan Ketogenic diet, you can make some simple substitutions for a vegan ketogenic diet food list to change it into a vegan ketogenic diet as follows:

Animal Product Vegan Substitute
MeatVegan Meat
EggsUse Flax Seed, Vegg, Silken Tofu, Baking Soda, and Vinegar
Dairy MilkCoconut milk
ButterCoconut oil or Any Other Vegan Butter
Dairy Based CheeseVegan Cheese
Cream CheeseVegan Soft Cheese
Dairy YogurtNut-Based Yoghurt

The Vegan Ketogenic Diet Food List FAQs

Are there any side effects of being on a vegan ketogenic diet?

Because of the high concentration of plant oils and proteins, this diet may lack enough mineral nutrients. It is important, therefore, that you include mineral supplements in your diet.

How long does it take before I notice any weight decrease while on this diet?

You should notice a slight weight reduction within the first week of taking this diet. However, it is important to mention that the initial weight loss may be due to water loss and not fat burning.

Can I take alcohol while on this diet?

Yes. Only the low-carb alcohol (pure wine and spirits) is allowed.

Can I embark on the vegan ketogenic diet permanently

No. Prolonged used of the vegan ketogenic diet may subject you to medical complications related to some nutrient deficiencies.

Conclusion

Are you ready to switch to the vegan ketogenic diet? Use our vegan ketogenic food list to create a balanced Ketogenic meal plan. Switch from your usual diet gradually, to give your body enough time to adjust to the new lifestyle. Remember to exercise regularly too. The goal is to lose weight, boost your immunity, and fight illnesses the vegan way!

recipes

Vegan Crepes with 4 Easy and Delicious Serving Suggestions

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Vegan Crepes image

Crepes are quick yet delicious additions to breakfasts and desserts. In this article, I will share 3 variations for your vegan Crepes. You can decide to have them all in one serving or alternate these variations for a different taste each day. Without a doubt, you and your friends will be begging for more.

But first, let’s go over a quick and easy to follow recipe for making your very own vegan crepes.

Basic Vegan Crepes Recipe

  • 1-cup whole-wheat flour
  • ½ tsp. baking powder
  • 1 cup of soymilk
  • 2 tbsp. brown sugar
  • 1 tbsp. of extra virgin olive oil
  • A dash of vanilla extract (optional)

Procedure

Sift the flour and baking powder in a large bowl. Add the rest of the ingredients and whisk to form a thin batter. The secret with crepes is in the consistency. The thinner the batter the thinner and crispier your crepes will be. If you make thick batter, you will struggle to spread the batter and hence you end up making thick pancakes.

In a hot nonstick skillet, add just enough batter to cover the pan. Quickly swirl the pan and allow your batter to flow evenly and coat all sides of the pan.

Let the crepe cook for 1 to 2 minutes on each side depending on how thick your batter is. The end results should be a golden brown crepe that tears apart easily.

To serve them, we will use 4 variations.

#1 Blueberry Vegan Cream Cheese Crepes

Blueberry Vegan Cream Cheese Crepes Image
  • Use the cooked crepes from the recipe above
  • Spread a vegan cream cheese mixture (either homemade or store bought).
  • Add ½ cup of blueberries or more if you like.
  • Then finish off with mint leaf as garnish.

#2 Chocolate Banana Cream Cheese Crepes

Chocolate Banana Cream Cheese Crepes Image

Who doesn’t love bananas and chocolate? Here are the ingredients:

  • Use the cooked crepes from the recipe above
  • Add a layer of vegan cream cheese.
  • Chop up one medium-sized banana and layer over the cream cheese.
  • Fold crepe in half
  • Sprinkle dark chocolate and serve.

#3 Blood Orange vegan crepes

Blood Orange vegan crepes image
  • Slice up one blood orange into 8 slices. Set those aside.
  • In a large nonstick skillet on medium heat add the following:
  • 1 tsp. of oil or vegan butter
  • 1/8 cup of brown sugar

Stir this mixture for a minute or two until the sugar melts.

  • Next, add crepes to the pan, making sure the crepes absorb this mixture.
  • Next top up the crepe with 2-3 pieces of blood orange
  • Cover with lid and cook for 2 minutes.

They’re ready to serve.

#4 Vegan crepe served with vegan béchamel

Vegan crepe served with vegan béchamel image

This vegan crepe recipe is a crowd favorite. It works well with almost any toppings you can think of.

To make the vegan white sauce:

  • Melt coconut oil, cook with almond flour, and your choice of spices.
  • Add nutritional yeast and enough water to form a thick sauce.

Your vegan white sauce is ready to devour.

In addition to vegan cream cheese, sautéed spinach and any berries in season are my favorite toppings to serve with this crepe.

In Conclusion

Vegan crepes can be cooked in so many different ways. You can also substitute wheat flour with the healthier flour alternatives available. Which is your favorite recipe?

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recipes

Super-Moist Vegan Orange Cake with a Chocolate Mirror Glaze

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Vegan orange cake image

It’s that time of the year when oranges are finally in season. Today, I will share with you a very simple vegan orange cake recipe with a twist. I will also let you in on a simplified version of a chocolate mirror glaze that is popular with wedding cakes and in high-end hotels. Are you excited? Let’s get started.

The Vegan Orange Cake Recipe

Ingredients

  • 200 g wheat flour – You can also use the gluten-free varieties
  • 3 tablespoons maple syrup (adjust per your liking)
  • 60 ml soymilk or almond milk
  • 75 ml coconut oil (or any other liquid oil available)
  • 1/2 tbsp. baking powder
  • 1/4 tsp. cinnamon
  • 3 tbsp. orange juice
  • Orange zest (1 orange)
  • Lemon zest (1/2 lemon) – optional. Lemon gives the cake a tangy taste to balance out the sweetness of the orange juice.
  • A pinch of salt

Procedure

Preheat your oven to 180ºC (356 F)

Then start by juicing fresh oranges. Measure out the required amount in a large bowl. Now grate just one of the juiced orange rinds and half a lemon rind, and add to the bowl.

juicing fresh oranges image

Add all the other wet ingredients and stir until well combined.

Sift in the dry ingredients (flour, baking powder, cinnamon powder, and salt). Gently fold using a wooden spatula until well mixed. It’s OK to have a few lumps so don’t over mix.

Bake for 40 minutes or until the cake is well cooked. 

Let it chill in the fridge as you prepare the glaze.           

For the Chocolate Mirror Glaze

The secret to this recipe is using a thermometer. When tempering chocolate, noting the temperature is very important.

Ingredients

  • 10g Agar agar – Non-vegans use gelatin for the mirror effect. We shall use agar agar. Some retail stores have this labeled as “vegan gelatin”. However, this ingredient can be left out if you don’t need your glazing looking shiny.
  • 125ml water
  • 225g granulated sugar
  • 150g good quality dark vegan chocolate
  • 30g sifted unsweetened cocoa powder
  • 60g coconut cream

Procedure

Mix the agar agar with 4 tablespoons of orange juice (you can use the freshly squeezed orange juice or store bought, or just plain water).

In a shallow pan, bring the water and sugar to a boil with the kitchen thermometer inserted. Add the agar agar just before boiling. Remove this mixture from the heat at exactly 104 ºC (220 F). Add the dark chocolate bars add stir with a whisk until they melt. Sift in the cocoa powder and mix well.

Now add the coconut cream, and mix well. Sieve this liquid to get rid of any lumps. If you’re still not happy with the consistency, use a hand blender and sieve again. The finer the liquid the smoother the glaze will be.

To Serve our Vegan Orange Cake

Vegan orange  cake serving image

Remove your cake from the fridge and swirl the chocolate glaze whichever way you like. You can also cover the entire cake in the glaze. Then let it chill until the glaze is firm enough before you place the final garnish elements. I used mint leaves and berries just before serving my vegan orange cake. Enjoy!

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recipes

Vegan Breakfast Sandwich Ideas: Beet, Hummus, and Avocado Combos

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Vegan Breakfast Sandwich Ideas Image

Are you always in a rush in the mornings? These vegan breakfast sandwich ideas are a quick fix yet enjoyable. You can play around with the ingredients to make them even more nutritious. However, go easy on the tangy ingredients like lemon if you intend to share these sandwiches with your kids.

What’s more, you don’t need many cutlery items for these vegan breakfast sandwich ideas. Don’t you just hate it when unwashed dishes pile up!

Vegan Sandwiches with Avocado, Watermelon Radish, and Tomatoes

Vegan sandwiches with avocado, watermelon radish and tomatoes image

The Ingredients

  • Bread slices
  • 1 avocado
  • 2 small watermelon radishes
  • 1/4 bowl of cashew cream
  • 2 tomatoes
  • a handful of cilantro leaves
  • pinch of salt
  • pinch of pepper

Procedure

Spread the cashew cream on your bread slices. You can make cashew cream by blending raw cashew nuts. To make it easier on your blender, soak them overnight or at least 4 hours.

Chop the watermelon radishes, avocado, and tomato into thin uniform slices. Then arrange them neatly on the bread.

Season with salt and pepper.

Garnish with cilantro leaves.

Healthy Beet Hummus Avocado Rye Breakfast Sandwiches

Healthy beet hummus avocado rye breakfast sandwiches image

For Beet Hummus

The Ingredients

  • 1 medium-sized beetroot
  • 1 bowl of cooked lentils
  • 1 lemon
  • 1 teaspoon smoked paprika
  • 1 teaspoon of black pepper
  • a pinch of salt
  • 1 tablespoon of tahini
  • 1 clove of garlic
  • 1 tablespoon of olive oil

Procedure

Peel the beetroot and chop into small pieces.

Squeeze the juice out of the lemon and mix all the ingredients in a food processor.

If you can’t stand the taste of raw beets, you can pre-cook them before pureeing.

Beet Hummus Image

For the Base

The Ingredients

  • Slices of rye bread
  • 1 avocado
  • A pinch of salt
  • 1 teaspoon of black pepper

Procedure

Toast the rye bread.

Spread the beet hummus on both slices of bread.

Peel the avocado and slice it into thin pieces.

Arrange these avocado slices on top of the bread.

Add salt and pepper to taste.

Vegan Sandwiches with Beetroot Hummus, Cucumber, and Vegan Cheese

Vegan Sandwiches with Beetroot Hummus, Cucumber, and Vegan Cheese Image

For the Vegan Cheese

The Ingredients

  • 2 cups cashews
  • 1 lemon
  • ½ cup olive oil
  • 1 tablespoon salt
  • 2 garlic cloves
  • ¼ cup nutritional yeast
  • 1 tablespoon lemon zest
  • 1 teaspoon smoked paprika

Procedure

Vegan cashew ricotta image

Soak the cashews for at least 4 hours to soften.

Drain the liquid and blend them with the rest of the ingredients.

Pour the mixture into a pot and stir under medium heat until it thickens.

Let it cool down. You can portion and store the extra vegan cheese in the refrigerator

For the Base

Ingredients

  • 2 pieces of rye bread
  • ½ cup of beetroot hummus
  • 1 cucumber
  • pinch of salt
  • 1 teaspoon of black pepper

Procedure

Vegan sandwiches with hummus, cucumber and vegan cheese image

Toast the rye bread. Depending on your preference, you can either cut off the crusts or leave them.

Slice the cucumber into thin rounds.

Spread the beetroot hummus on the toasted rye bread.

Scoop the vegan cheese and spread it on top of the hummus.

Now place the cucumber pieces and season with a pinch of salt and black pepper.

In Conclusion

You don’t have to play by the book when it comes to vegan sandwiches. Feel free to substitute an ingredient in the recipe with what you like. Your days of missing breakfast are over. Try these easy vegan breakfast sandwich ideas today!

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